Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

On the min for 15 minutes! Strength

*Power Clean + Jerk (no fails)
*5min 50-60% of 1Rm Jerk
*5min 60-70% of 1Rm Jerk
*5min 70-80& of 1Rm Jerk
Row and OHS+GHD Workout

For time:
300m Row
15-12-9
OHS (40/25kg)
GHD Sit-Up
300m Row
Deadlift 5RM. Strength

Deadlift 5RM.
The Dutch Memorial Hero WOD Workout
- 400 m run
- 9 ascends 7 meter rope climb
- 400 m run
- 9 strict pullups
- 400 m run
- 17 reps bar ground to overhead (40 kg/22 kg)
- 400 m run
- 25 burpee push ups
- 400 m run
- 60 air squats
- 400 m dumbbells farmer carry (32 kg/26 kg)
Nasty Girls V1.5 Workout

30 x Pistol (alternating),
7 x Ring Muscle-Up,
10 x Hang Clean @ 70/50kg

Record time, scaling and other details.
8 rounds: ½ x stair climb, 1 x legless rope climb Workout

Record time, scaling and other details.
CFPORVOO EMOM 24.6.2014 Strength

6 min EMOM
3 Clean and jerks @ 60% 1RM
Prowler push 4x50m Workout

Prowler push 4x50m
CFMEDA 21.06.14 Workout

3 RFT:
5 HSPU
10 Squat
15 Pull-up
12 Deadlift 70/45
9 Hang Power Clean 70/45
6 Push Jerk 70/45
4 rounds of 25 GHD Situps & 25 Back Extensions Workout

4 rounds for time of:
25 GHD Situps
25 Back Extensions

Need a training program?

On the min for 15 minutes! Strength

Row and OHS+GHD Workout

Deadlift 5RM. Strength

The Dutch Memorial Hero WOD Workout

Nasty Girls V1.5 Workout

8 rounds: ½ x stair climb, 1 x legless rope climb Workout

CFPORVOO EMOM 24.6.2014 Strength

Prowler push 4x50m Workout

CFMEDA 21.06.14 Workout

4 rounds of 25 GHD Situps & 25 Back Extensions Workout